pe paper 1 - exercise physiology

• healthy diet calories


  male - 2500

  female - 1940
• composition of health diet

  55% carbohydrate

  15% protein

  30% fat

  5+ fruit & veg
• Carbohydrates

  energy production from starch and sugars
• starch

  stored as glycogen in liver & muscles

  eg. rice, potatoes
• sugars

  in blood stream as glycogen

  fruit, honey
• Proteins

  growth and repair, making muscle protein and making haemoglobin & enzymes
• Protein examples

  milk, egg, soya, meat
• Fats

  insulate nerves & energy store, unsaturated and saturated
• saturated fats


  limit as increase chance of CV disease

  butter, bacon
• unsaturated fats


  increase O2 delivery

  avocado, omega 3
• minerals and vitamins


  maintain healthy bodily functions
• Mineral examples

  calcium - bone health

  iron - immune system

  phosphorus - bones health
• Vitamin examples

  A - antioxidants

  B - food breakdown

  C - skin & blood vessels & soft tissue

  D - bone health & protection

  E - skin & eye health

  K - blood clot & health
• fibre

  large intestine function
• water

  stop dehydration
• basal metabolic rate (BMR)


  The minimum amount of energy required for body to function
• Thermic Effect of Food (TEF)

  energy need to eat/absorb food
• weight gain

  energy in > energy out
• weight loss

  energy out > energy in
• ergogenic aids

  pharmacological, physiological, nutritional
• Pharmalogical aids


  anabolic steroids, erythropoietin (EPO), human growth hormone (HGH)
• anabolic steroids


  increase testosterone by injection, cream etc

  illegal

  used by power athletes
• + and - of anabolic steroids

  + increase intensity and recovery

  + increased mass & strength mood swings

  - - heart failure
• Erythropoietin (EPO)


  hormone secreted by kidney, RhEPO is fake

  illegal

  used by endurance athletes
• + and - of erythropoietin

  + - increase RBC

  + - increase intensity

  - - increased blood viscosity

  - -increase risk of heart failure
• Human Growth Hormone (HGH)


  used instead of anabolic

  illegal

  any athlete
• + and - of HGH

  + - increased mass and strength

  + - increased intensity and recovery

  - - increased risk of cancer

  - - abnormal bone growth
• physiological aids

  blood doping, intermittent hypoxic training, cooling aids
• blood doping


  removed blood 4-6 week before event then re inject when replenished RBC

  illegal

  endurance athletes
• + and - of blood doping


  + - increased RBC count

  + - increased intensity and duration

  - - increased blood viscosity

  - - high risk of AIDS/HIV
• Intermittent hypoxic training (IHT)


  live at sea, train high (low ppO2)

  legal

  endurance athletes
• + and - of IHT

  + - acclimatisation

  + - increased intensity and duration

  - - lose benefits when stop

  - - dehydration
• Cooling aids

  pre - ice vest 10-30 min prior

  injury - ice packs, PRICE

  post, ice baths

  legal

  all athletes post event
• + and - of cooling aids

  + - decreased core body temperature

  + - decreased DOMS

  - - ice burns

  - - mask/worsen injury
• nutritional aids

  amount, composition and timings of meals, hydration, glycogen loading, creatine, caffeine, bicarbonate, nitrate
• Glycogen loading

  D1 - deplete stores

  D2-3 - high protein/fat diet

  D4 - deplete stores

  D5-7 - high carbs & taper/rest

  legal

  used by endurance athletes
• +/- of glycogen loading

  + - increase glycogen stores

  + - delay fatigue

  - - increase risk of injury

  - - affect mental prep
• pre event/training meal

  event - Carb meal 3 hours before, low glucose food (porridge)

  1-2 hours before, High gl food

  training - small meal 30-60 mins before

  legal

  all athletes
• + and - of pre event/training meal

  + - tops up glycogen

  + - maintains blood glucose levels

  - - avoid carbs straight after as may become dizzy
• During event meal

  small amounts if activity last longer than hour

  legal

  gels in marathon or banana